Comparing Nutrients in 5 ounces Tomato Juice with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Tomato Juice with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0.83% 24kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.85% 5g	25% 32.4g	130g per day for Men 19-50 years
Sugars	5.04% 3.66g	6.1% 4.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.6% 1.9g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.77g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.36g	g per day for Men 19-50 years
Fiber	1.5% 0.57g	39.5% 15g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.96% 0.95mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.1% 28.3μg	83% 332μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	1.73% 1.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.4% 14mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	284% 2.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.8μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.9% 0.55mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	128% 2.95mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.85% 27mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	24% 359mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Juice with Salt versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Juice with Salt vs Oil Roasted Sunflower Seeds:

• 5 ounces of Tomato Juice with Salt have more Vitamin A and 63.7 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 3.6 times more Vitamin B2, 6.1 times more Vitamin B3, 11.3 times more Vitamin B6, 11.7 times more Vitamin B9, 113.5 times more Vitamin E and 1.3 times more Vitamin K than Canned Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Juice with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Juice with Salt vs Oil Roasted Sunflower Seeds:

• 5 ounces of Tomato Juice with Salt have 84.3 times more Sodium and 61.2 times more Water than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 8.7 times more Calcium, 43 times more Copper, 11 times more Iron, 11.5 times more Magnesium, 30.6 times more Manganese, 59.9 times more Phosphorus, 2.2 times more Potassium, 156.4 times more Selenium and 47.4 times more Zinc than Canned Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Sunflower Seed Kernels contain 34.8 times more Energy, 176.9 times more Fat, 372 times more Saturated Fat, 16.2 times more Omega 3, 1554.9 times more Omega 6, 6.5 times more Carbohydrate, 26.5 times more Fiber and 23.6 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Sugars per five ounces.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein